Knee Recovery
Rehab with Dr. Caleb Burgess
The "Knee Recovery Program" is an 8-week program designed to help you overcome nagging or new knee pain/injuries and get you back to your daily activities, workouts, or sport(s).
This program incorporates progressive, intell... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (6)
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2 min
4.2/5
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3 min
5/5
2
45 min
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45 min
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45 min
+1 sessions more
Frequently Asked Questions
Who are these workouts for?
The "Knee Recovery Program" is an 8-week program designed to help you overcome nagging or new knee pain/injuries and get you back to your daily activities, workouts, or sport(s).
It was specifically designed to help those diagnosed with a variety of knee conditions, including but not limited to:
- Patellofemoral Pain Syndrome (Kneecap Pain)
- Patellar Tendinopathy / Tendinitis
- Quadriceps Tendinopathy / Tendinitis
- Chronic / Long Term Meniscus Tears (or Meniscus repairs, meniscectomy)
- Chronic / Long Term ACL Tears (or ACL reconstruction/repair)
- Knee Instability
- Knee Arthritis (without significant swelling/range of motion loss)
What are the goals of the program?
The goals of the program are to:
- Provide a progressive, intelligent strengthening of the lower body with respect to a sensitized/painful knee, beginning with exercises that minimally stress the knee joint structures and progressing to exercises that gradually stress/strengthen the knee over time to help decrease knee sensitivity and promote knee resilience.
- Improve your understanding of how to modify the volume of daily activities that increase knee irritation/pain in order to optimize the effectiveness of the exercise program and promote healing
...all of which will lead to getting you back to your normal life/activities again!
What do I need to participate?
This program requires the following equipment:
- Step/Box
- Towel
- Bench/Chair
- Superband
- Looped Band
- Dumbbell/Weighted Object
- Slantboard/Wedge (Optional)
Other than that, you just need patience and commitment in order to start seeing the results you want!
What's the schedule?
As it was designed, each workout is to be performed every other day, 3x/week (for example, Monday-Wednesday-Friday) for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next phase.
And that's okay! Take as long as you need on each routine...there is NO RUSH!
How will I get the best results?
Be patient. Be consistent. And know that although you should be seeing some noticeable (and many times, big) progress in 8 weeks, you will continue to notice more significant changes in how you feel and how you move if you stick with it for months/years/life!
Are there modifications for the exercises?
Yes!
If you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.
You can even send a video for feedback if you want!
How can I ask you questions?
You can ALWAYS send me via direct message (see the 3 dots at the top right corner of the app) to ask questions, celebrate progress, say hello...whatever you want!
Can I share my progress with you to stay motivated?
Yes, please do!
If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!
Frequently Asked Questions
Who are these workouts for?
The "Knee Recovery Program" is an 8-week program designed to help you overcome nagging or new knee pain/injuries and get you back to your daily activities, workouts, or sport(s).
It was specifically designed to help those diagnosed with a variety of knee conditions, including but not limited to:
- Patellofemoral Pain Syndrome (Kneecap Pain)
- Patellar Tendinopathy / Tendinitis
- Quadriceps Tendinopathy / Tendinitis
- Chronic / Long Term Meniscus Tears (or Meniscus repairs, meniscectomy)
- Chronic / Long Term ACL Tears (or ACL reconstruction/repair)
- Knee Instability
- Knee Arthritis (without significant swelling/range of motion loss)
What are the goals of the program?
The goals of the program are to:
- Provide a progressive, intelligent strengthening of the lower body with respect to a sensitized/painful knee, beginning with exercises that minimally stress the knee joint structures and progressing to exercises that gradually stress/strengthen the knee over time to help decrease knee sensitivity and promote knee resilience.
- Improve your understanding of how to modify the volume of daily activities that increase knee irritation/pain in order to optimize the effectiveness of the exercise program and promote healing
...all of which will lead to getting you back to your normal life/activities again!
What do I need to participate?
This program requires the following equipment:
- Step/Box
- Towel
- Bench/Chair
- Superband
- Looped Band
- Dumbbell/Weighted Object
- Slantboard/Wedge (Optional)
Other than that, you just need patience and commitment in order to start seeing the results you want!
What's the schedule?
As it was designed, each workout is to be performed every other day, 3x/week (for example, Monday-Wednesday-Friday) for 2 weeks before moving on to the next 2-week block, BUT some people will find that staying on a certain workout for several weeks may be more appropriate for them if they find benefit from it or need more time until they move on to the next phase.
And that's okay! Take as long as you need on each routine...there is NO RUSH!
How will I get the best results?
Be patient. Be consistent. And know that although you should be seeing some noticeable (and many times, big) progress in 8 weeks, you will continue to notice more significant changes in how you feel and how you move if you stick with it for months/years/life!
Are there modifications for the exercises?
Yes!
If you find that certain exercises seem to be too challenging or even uncomfortable, please don't hesitate to reach out to me via direct message (see the 3 dots at the top right corner of the app) so that I can give you a modification or alternative.
You can even send a video for feedback if you want!
How can I ask you questions?
You can ALWAYS send me via direct message (see the 3 dots at the top right corner of the app) to ask questions, celebrate progress, say hello...whatever you want!
Can I share my progress with you to stay motivated?
Yes, please do!
If you post about your journey on social media, please TAG ME at @dr.caleb.burgess so that I can share and celebrate your progress!
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Reviews
Maria
Since finishing this program, I have been pain free and back in the gym! NO KNEE PAIN and training legs again for the first time in over a year. THANK YOU!
Tom
I've been dealing with chronic patellar tendinitis for over 6 months, which is a huge problem as my passion is basketball. I'm not getting any younger, so I gave this program a shot and now I'm now back on the court without any issues!
Jeremiah
I tore my meniscus in my left knee during a ski accident last year and since then it hasn't been the same. Although it improved somewhat, I kept hitting the same plateau in the gym where the knee would get aggravated and then set me back again. This program helped me cross that plateau but also learn what to do to continue to take care of my knee for the long term.
Maria
Since finishing this program, I have been pain free and back in the gym! NO KNEE PAIN and training legs again for the first time in over a year. THANK YOU!
Comments
K
Katelyn • 20d ago
I would hope you focus more on encouraging people to get stronger instead of advise them to very generically lose weight. Your video also indicates you assume all who have “extra body fat” are “struggling with their weight”, which is extremely untrue.
J
Jon • 20d ago
Very good
J
Jon • 25d ago
The quad work was too easy but the hamstrings were challenging even though regularly train them and had to modify side plank for left leg as dealing with a possible medial meniscus tear on left knee which is why I purchased the programme. Thanks
C
Constanze • 1mo ago
This was helpful, thank you!
M
Maggie • 1mo ago
Very sound advice before starting on the program. Thank you M x